BLC

D.Witter in for her 2nd workout with us...

Deadlift 3 x 10

Big League Chew
21-15-9
Deadlift (225#/135#)
HSPU
DB Box Step-Over (45#/35# - 24/20)

Witter ~ 135# / 16:05 (95#/25#DB-12")
tb ~ 275# / 18:04

Row & Rope

Nice little quad burner here...

SKIPPER
5 RFT ~
60 D/U
40 Air Squats
20 Cal Row

Daliege ~ 21:13 (120 singles)
JB ~  17:20
tb ~ 17:52

Those 40 Air squats were just a killer b4 getting on the rower...

Meat Grinder

the Meat Grinder (CFNE)

For Time:

50 Clean & Jerks (135/95)

*EMOM, including the first, perform 5 C2B pull ups

EMOM x 12:

odd = 3 bar MU + 20 D/U

even = 15/12 Cal Row

Daliege ~ 9:50 (95# / went to 3 pull ups after 5 min) / completed

tb ~ 10:55 (went to 3 C2B after first 5 rnds / 8-5-3-5-3-*3-3-5-3-5-7) / Completed

Nancy

It has been a while...

HERE ~ 2012...maybe it was b/c I was 42...or in better shape
or
HERE ~ 2014

What a difference a couple years make... & being out of (running) shape...
ALSO...whenver we "DO" Nancy... Make sure to put the weights at the start/finish of the 400m run...
Leave little to the extra walk...

SNATCH
A) Work to heavy single High Hang Snatch
B) Work to a heavy single Low Hang Snatch
C) Work to a heavy single Snatch

NANCY
5 RFT ~
400m Run
15 OHS (95/65)

tb ~ A)165 / B)175 / C)185 / 15:00...(2:45/5:40/8:55/11:55/15:00)
This was done indoors (3 laps) and bar was in fieldhouse!

Class:
EMOM x 8:
Odd = 6 HSPU
Even = 10 Frog Complex w/ 45# Bar

Mile Run

7:50

Rowin' w/ JT

There is a WOD called JT...
21-15-9 of HSPU, Ring Dips & Push Ups...

CFNE added rowing to it... real nice...

So...

Rowing w/ JT
For time:
21 HSPU
21 Dips (Ring if possible)
21 HR Push Ups
21 Cal Row
15 HSPU
15 Dips (Ring if possible)
15 HR Push Ups
21 Cal Row
9 HSPU
9 Dips (Ring if possible)
9 HR Push Ups
21 Cal Row

Daliege ~ 18:11 (mod HSPU & Bar Dips)
tb ~ 21:24 Rx

Dirty 30

Nice "quick" (yea, right)...little wod to start the week!

Dirty 30
30 Reps of each For Time:
Box Jumps (24/20)
C2B
KBS (55/35)
Front Squat (115#/80#)
TTB
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Burpees
D/U

Oz ~ 22:01 (@95#)
E ~ 26:44
tb ~ 24:13 (30#wb)

Wow...eating jellybeans catches up  to you quickly on these WOD's!